Turkey Sausage and Asparagus Pasta

asparagus

Pasta for dinner doesn’t need to be a 1500 calorie endeavor (thanks for the nutrition facts, Olive Garden!) Here are my tricks to a healthy, delicious and affordable pasta dinner:

1) Add Veggies: Asparagus and tomatoes are a great way to add vitamins and fiber without adding a lot of extra calories to your meal. In other words, they fill you up without filling you out.

2) Buy Whole Wheat Pasta: You’ve heard it a million times so make this 1 million and one: whole wheat pasta contains added protein and fiber. Those two nutrients are the magic formula for filling up.

3) Use Less Meat: Since the pasta containts protein, you can use less meat. Added bonus? Save money.

4) Shop Seasonally: A great way to cut costs is to shop locally. Right now where I live, asparagus is in season and readily available at a great price. Kale, green beans or peas would work just as well.

Your fork is waiting.

 

Turkey Sausage and Asparagus Pasta
 
Author: 
Nutrition Information
  • Serves: 4
  • Serving size: 1
  • Calories: 350
  • Fat: 9.6g
  • Saturated fat: 1.9g
  • Carbohydrates: 52g
  • Sodium: 708mg
  • Fiber: 9.3g
  • Protein: 22g
  • Cholesterol: 49mg
Recipe type: Entree
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 8 oz whole wheat penne
  • 1 medium onion - diced
  • 3 cloves garlic - minced
  • 3 links turkey Italian sausage - sweet or spicy
  • 1 lb asparagus - cut in 2 in pieces
  • 15 oz can fire roasted tomatoes - diced
  • Parmigiano reggiano - to serve
Instructions
  1. Prepare pasta according to package instructions and reserve ½ c starchy cooking liquid. (Tip: Be sure to salt the water, this is your only opportunity to season the pasta.)
  2. In a large pot, saute onion over medium heat using non-stick cooking spray.
  3. Add a pinch of salt/pepper to flavor and release juices of the onion.
  4. After about 4 minutes, add garlic and cook additional 60 seconds.
  5. Remove sausage from casings and add directly into pan.
  6. (Tip: Use a potato masher to break down the meat.)
  7. Once sausage has browned, add asparagus and ½ c starchy cooking liquid. Put a lid on the pan and let steam 3 minutes.
  8. Add tomatoes and heat until warmed through.
  9. Pour pasta back into the pot and heat.
  10. Serve with plenty of grated parmigiano reggiano.
Notes
Good source of Calcium and Vitamin C

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